The Gut Health Podcast

The Gut Health Podcast explores the scientific connection between the gut, food, mood, microbes and well-being. Kate Scarlata is a world-renowned GI dietitian and Dr. Megan Riehl is a prominent GI psychologist at the University of Michigan and both are the co-authors of Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS. Their unique lens with which they approach holistic conversations with leading experts in the field of gastroenterology will appeal to the millions of individuals impacted by gut health. As leaders in their field, Kate and Megan dynamically plow through the common myths surrounding gut health and share evidence-backed information on navigating medical management, nutrition, behavioral interventions and more for those living with or without a GI condition. The Gut Health Podcast is where science, expertise, and two enthusiastic advocates for wellness come together to help you live your best life. Learn more about Kate

The Gut Health Podcast is a health podcast hosted by Kate Scarlata and Megan Riehl, with 40 episodes on record and a Required Pod Score of 81.

Kate Scarlata and Megan Riehl hosts The Gut Health Podcast, a health show with 40 episodes published.

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  Episode #39

  The Gut–Bone Axis: How Gut Health Impacts Bone Health, Calcium Absorption & Osteoporosis (with guest Dr. Laura McCabe)

  Oct 1, 202651 min

  Your bones aren’t stones, and osteoporosis isn’t just a calcium problem. Bone is living tissue that continuously remodels, and the signals that guide that process may start in an unexpected place: your gut. We dig into the gut–bone axis and the emerging field of osteomicrobiology with Dr. Laura McCabe. We discuss: • How bones are living tissue that continuously remodels • Osteoporosis as a common silent disease—and why fractures are often the first sign. • Osteomicrobiology and how the gut–bone axis may influence inflammation, immune signaling, and hormones • Fiber fermentation and short-chain fatty acids that may support calcium absorption and gut barrier health • The gut microbiome, vitamin K, and its role in bone mineralization • Prunes as a whole-food intervention and the evidence behind six prunes per day • Fermented foods like yogurt and kefir, plus the importance of protein for muscle and bone health • Menopause, estrogen loss, changes in the gut barrier, and inflammation linked to accelerated bone loss • Calcium from food first, caution with high-dose supplements, and practical dairy options including lactose-free choices • Weight-bearing exercise, strength training, and yoga as bone-loading signals and how exercise may also affect the microbiome • Why people respond differently based on genetics, lifestyle, medications, and steroid exposure • Where the science is heading, from metabolomics to more personalized nutrition approaches We hope you’ll share this episode and help spread the word about bone health! This episode was sponsored by Activia. References: De Martinis M, Sirufo MM, Polsinelli M, Placidi G, Di Silvestre D, Ginaldi L. Gender Differences in Osteoporosis: A Single-Center Observational Study. World J Mens Health. 2021 Oct;39(4):750-759. De Souza MJ, Strock NCA, Williams NI, Lee H, Koltun KJ, Rogers C, Ferruzzi MG, Nakatsu CH, Weaver C. Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women: the Prune Study. Am J Clin Nutr. 2022 Oct 6;11 McCabe LR, Irwin R, Schaefer L, Britton RA. Probiotic use decreases intestinal inflammation and increases bone density in healthy male but not female mice. J Cell Physiol. 2013 Aug;228(8):1793-8. Pang Y, Chen Z, Ju Y, Yang B, Hou J, Zheng S, Li Z, Liu T, Xia H, Xia M, Zhong Y, Li J, Li Z, Jiang X. Association between dietary fiber intake and bone mineral density: a systematic review and meta-analysis of observational studies. Eur J Nutr. 2026 Feb Learn more about our guest, Laura McCabe, PhD Don’t forget to subscribe, rate, and leave us a comment. You can also follow us on social media @TheGutHealthPodcast, where we’d love for you to share your thoughts, questions, and experiences. Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com and www.drriehl.com Instagram: @katescarlata @drriehl and @theguthealthpodcast Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS . The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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  Episode #38

  Gut Health Strategies For First Responders (with guest Police Chief Michael Assad Jr.)

  Sep 1, 202640 min

  What happens when the stress of being a first responder doesn’t just stay in your head but starts showing up in your gut? Today, we’re joined by Police Chief Michael Assad Jr. of the Rochester, Massachusetts Police Department for an honest conversation about the often-overlooked connection between first responder stress, gut health, IBS, and nutrition. From high-pressure calls and long shifts to those unexpected “code brown” moments, chronic stress can take a serious toll on the digestive system. We’ll talk about recognizing those warning signs, why gut health deserves more attention in the first responder community, and how nutrition, stress management and everyday habits can play a role in feeling better and performing at your best. This is a conversation about stress, resilience, and taking care of the part of your body that may be trying to tell you it’s time to slow down and pay attention. We share practical ways to build a culture where officers can recover from adrenaline, fuel better on shift, and get support without stigma. • why shift work and disrupted routines can trigger IBS symptoms • the “SHIT” acronym: shift work, high octane habits, irregular nutrition, tactical stress • how energy drinks, dehydration, and gas station food can backfire fast • simple leadership moves that normalize wellness and real help seeking • fitness incentives, workout on duty, and building a wellness room • on scene tools like box breathing and diaphragmatic breathing • gentle diet cleanup basics: adjusting caffeine, alcohol, hydration, and fiber, per tolerance • nicotine pouches and stress habits that can worsen gut symptoms • when to see a doctor and what red flags to watch for • why a clear diagnosis can lower stress and improve symptoms Don't forget to subscribe, rate, and leave us a comment. You can also follow us on social media @TheGutHealthPodcast, where we'd love for you to share your thoughts, questions, and experiences. This podcast was sponsored by Ardelyx. Sorry for Kate’s raspy voice, she’s just getting over a cold! And a big thank-you to Megan for holding down the fort. ❤️ References: Hartley TA, Violanti JM, Mnatsakanova A, Andrew ME, Burchfiel CM. Military experience and levels of stress and coping in police officers. Int J Emerg Ment Health. 2013;15(4):229-39. PMID: 24707586; PMCID: PMC4734366. Shin A, Xu H, Imperiale TF. The Prevalence, Humanistic Burden, and Health Care Impact of Irritable Bowel Syndrome Among United States Veterans. Clin Gastroenterol Hepatol. 2023 Apr;21(4):1061-1069.e1. doi: 10.1016/j.cgh.2022.08.005. Epub 2022 Aug 11. PMID: 35964894; PMCID: PMC9918609. Demo of diaphragmatic breathing . Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com and www.drriehl.com Instagram: @katescarlata @drriehl and @theguthealthpodcast Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS . The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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  Episode #37

  Navigating Food Fear, Disordered Eating & Gut Issues Together (with guests Dr. Madison Simons and Janelle Smith, RDN, CEDS)

  Aug 1, 20261h 4m

  If eating has become a source of fear because of digestive symptoms, you're not alone. For many people living with IBS, IBD, and other GI conditions, repeated eating-related symptom flares create powerful food–symptom associations that make avoiding certain foods feel like the safest choice. Over time, however, this understandable protective response can become restrictive, limiting nutrition, social connection, and overall quality of life. In this episode, we're joined by digestive health and eating disorder dietitian expert, Janelle Smith, RDN, and GI psychologist Dr. Madison Simons to explore the overlap between gastrointestinal disorders, food fear, and disordered eating. Together, we explore how fear around eating develops, how healthcare providers tell the difference between healthy caution and fear that's limiting daily life, and how people can gradually rebuild confidence with eating through compassionate, evidence-based care. We also explain why working with a team—including a gastroenterologist, GI dietitian, and GI psychologist—can make all the difference in helping people feel more comfortable with food, expand their diets, and get back to living life more fully. In this episode, we discuss: Why progressively restricting foods can worsen fatigue, anxiety, nutrition, and overall quality of life Why avoiding foods because of GI symptoms can be an adaptive response, your brain is trying to help you, and this isn't inherently "pathological" How the amygdala, your body's alarm system, and visceral hypersensitivity create powerful food-symptom associations Signs that food avoidance is no longer serving you and may be driven by fear How clinicians use open-ended conversations and screening tools to identify disordered eating and ARFID risk When dietary therapies like the low FODMAP diet are appropriate and when they're not Least-restrictive nutrition strategies, including gentle food swaps and stepwise reintroduction Which evidence-based supplements may help manage symptoms without adding unnecessary diet restriction How exposure ladders, "micro-dosing" feared foods, and coping strategies can reduce anticipatory anxiety Why reframing symptoms as sensations and separating discomfort from danger is a powerful part of recovery How a collaborative care team can help people regain confidence, nourish their bodies, and expand their lives—not just their diets. f you or someone you love has ever felt overwhelmed by food fear because of digestive symptoms, this conversation offers reassurance, practical strategies, and hope. While some dietary changes may be appropriate to manage GI conditions, recovery is about learning to distinguish necessary restrictions from fear-driven avoidance, rebuilding trust in your body, and finding the right support so food can become a source of nourishment and enjoyment again. This episode has been sponsored by Ardelyx. Reference: Simons M, Issokson K. From Food Fears to Food Freedom: How Do We Best Manage Restrictive Eating in Inflammatory Bowel Disease? Crohns Colitis 360. 2025 Scarlata K, Zickgraf HF, Satherley RM, et al. A Call to Action: Unraveling the Nuance of Adapted Eating Behaviors in Individuals With Gastrointestinal Conditions. Clin Gastroenterol Hepatol . 2025;23(6):893-901.e2. doi:10.1016/j.cgh.2024.11.010 Riehl ME, Scarlata K. Understanding Disordered Eating Risks in Patients with Gastrointestinal Conditions. J Acad Nutr Diet . 2022;122(3):491-499. doi:10.1016/j.jand.2021.03.001 Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com and www.drriehl.com Instagram: @katescarlata @drriehl and @theguthealthpodcast Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS . The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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  Episode #36

  Gut Health Trends: Which Ones Deserve the Hype and Which Ones Need a Reality Check?

  Jul 1, 202645 min

  Gut health trends are everywhere, but which ones deserve a closer look, and which ones need a reality check? In this episode, we break down the biggest gut health trends getting clicks, likes, and follows online. From our "hard no" to "I'm curious," we share where each trend lands on our hype scale and explain the science, physiology, and gut-brain connection behind our take. We explore what actually helps symptoms like constipation, bloating, and digestive discomfort without fueling anxiety, wasting money, or creating unnecessary health risks. From viral wellness trends to evidence-based advice, here's what we're discussing: Does the viral chia seed "internal shower" actually cleanse your colon or is that just clever marketing? Are colonics and coffee enemas detox heroes, or do they go against how your gut is designed to work? Can lemon water and apple cider vinegar really "wake up" your digestion first thing in the morning? Can a simple self-care routine improve your gut symptoms, even if it doesn't "heal" your digestive system? Are fermented foods always packed with probiotics or is there more to the story? (Tune in for a revisit of Episode 20!) Can you make colonoscopy prep more tolerable with "prep mocktails" without interfering with the procedure? Can you have too much of a good thing? What happens when "fibermaxxing" goes too far? Are gut-healing protocols and at-home microbiome tests helping you understand your gut or making you more confused and anxious? Do lactose intolerance patches actually work, or does the science tell a different story? Are castor oil packs a legitimate digestive therapy? Whether you're tempted to try the latest gut health hack or just wondering what's worth your attention, this episode will help you separate science from social media. Resources: Chia seeds ( Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Sci Nutr. 2022 Dec 15;11(1):3-16. doi: 10.1002/fsn3.3035. Guide to Utilization of the Microbiology Laboratory for Diagnosis of Infectious Diseases: 2024 Update by the Infectious Diseases Society of America (IDSA) and the American Society for Microbiology (ASM). Clin Infect Dis. 2024. doi: 10.1093/cid/ciae104. Fermented Foods via ISAPP Misselwitz B, Butter M, Verbeke K, Fox MR. Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management. Gut. 2019 Nov;68(11):2080-2091. doi: 10.1136/gutjnl-2019-318404. Epub 2019 Aug 19. PMID: 31427404; PMCID: PMC6839734. Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com and www.drriehl.com Instagram: @katescarlata @drriehl and @theguthealthpodcast Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS . The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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  Episode #35

  MCAS: A Whole-Body Condition Through the GI Lens (with guest Dr. Zac Spiritos)

  Jun 1, 202656 minS0

  <p>MCAS is one of those diagnoses that can make it feel like your body is telling a dozen stories at once—and no one is listening. If you're experiencing GI symptoms alongside flushing, hives, brain fog, fatigue, palpitations, medication sensitivities, or a persistent "fight-or-flight" feeling, this episode is designed to help connect the dots without oversimplifying your experience.</p><p>In this episode, we sit down with gastroenterologist Dr. Zachary Spiritos to unpack mast cell activation syndrome (MCAS) and explore the connections between immune activation, the gut-brain axis, and symptoms that can affect nearly every system in the body. We...

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